Ballston CrossFit » Thursday, August 23, 2018

Thursday, August 23, 2018

Reminder РAM vs. PM Throwdown and Summer BBQ is this Saturday! Come cheer on your friends and enjoy some awesome BBQ from Rocklands! Final food count is required by noon on Thursday. If you plan to attend the throw down and eat free BBQ, please update your response in the Facebook event by Thursday 10am! Thanks!!

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Skill:

Rope Climbs:
RX+: 15 Ascents for time
Rx: 12 Ascents for time
Fx: 9 Ascents for time

Conditioning:

5 Rounds for time:
6 Front Squats (165/110) (Fx: 135/95)
12 Toes to Bar (Fx: 8 T2B)

Post-WOD Finisher:

AAB Intervals
In groups of 4 athletes:
AMRAP 8
Sprint for 20 sec, then rotate

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